UTD No.22 - BACK

MUSCLE:  BACK
EXERCISES:  9

EXERCISE 1
PULL UPS (WIDE) SUPER SET WITH EXERCISE 2

• SETS x 5
• REPS x 10
• REST x NONE

EXERCISE 2
LAT PULL DOWN (WIDE) SUPER SET WITH EXERCISE 3

• SETS x 5
• REPS x 15
• REST x NONE

EXERCISE 3
STANDING LAT PULL DOWN (NEUTRAL GRIP)

• SETS x 5
• REPS x 20
• REST x 90 SEC

EXERCISE 4
PULL UPS (NEUTRAL GRIP) SUPER SET WITH EXERCISE 5

• SETS x 5
• REPS x 10
• REST x NONE

EXERCISE 5
LAT PULL DOWN (UNDER HAND GRIP) SUPER SET WITH EXERCISE 3

• SETS x 5
• REPS x 15
• REST x NONE

EXERCISE 6
STANDING LAT PULL DOWN (WIDE GRIP)

• SETS x 5
• REPS x 20
• REST x 90 SEC

EXERCISE 7
BENT OVER BARBELL ROW SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 10, 8, 6
• REST x NONE

EXERCISE 8
STANDING CABLE ROW WITH DROP SET (ROW TO CHEST + 2 SEC CONTRACTIONS ON DROP SET)

• SETS x 3
• REPS x 15/15
• REST x 120 SEC
  

EXERCISE 9
WEIGHTED HYPER EXTENSIONS

• SETS x 7
• REPS x 12
• REST x 15 SEC

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